Tag Archives: fiber

Food of the Week: Tomato

22 Apr


Tomatoes are rich in vitamins A, B, C, K, folic acid, chromium, potassium, antioxidants and fiber.

They improve the immune system, they have anticancer properties, prevent macular degeneration and aid in heart disease. Men who consume ten servings or more, per week, have lower prostate cancer rates.

It has been found that lycopene, a carotenoid in tomatoes, is fat soluble, so the anticancer properties are specially beneficial when consumed with fat-rich foods like avocado, olive oil and nuts.

White Rice Consumption and Type 2 Diabetes

21 Mar

An recently published article, reports that white rice consumption significantly increases the risk for type 2 diabetes.

This is due to the high glycemic index of white rice, due to processing (where fiber and nutrients are stripped).

What can you do?

Order brown rice instead of white rice at restaurants. Limit your consumption of pastas, breads and flour. Choose brown rice and whole grains. Whole grains have fiber, which help control blood sugar.

Remember… Eat Healthy, Be Happy!

Food of The Week: Lentils

20 Mar

Lentils are small grains, easy to digest and high in vitamins B, C, K, folate, fiber, protein iron, magnesium, zinc and selenium.

Due to their high fiber content, they help control blood sugarlower cholesterol levels and prevent colon cancer. They are recommended for pregnant women. 

Unlike beans and other grains, lentils don’t need to be presoaked, so they are a fast dish to prepare. 

Lentil Soup

(Serves 4)

  • 1 cup green or brown lentils
  • 1/2 onion thinly sliced
  • 1 clove garlic
  • 1 tomato, chopped
  • 2 carrots, thinly sliced
  • 2 stalks celery, thinly sliced
  • 2 tablespoons olive oil
  • 4 cups water
  • salt and pepper

In a pot, add olive oil and heat. Add onion, garlic, carrots and celery, cook for about 5 minutes or until onion is soft, then add lentils and tomato, cook together for a few minutes, add water, salt and pepper. Bring to a boil, reduce heat to medium and simmer until lentils are cooked (about 20 minutes). Enjoy.

Remember… Eat Healthy, Be Happy!

Fiber = Healthy Digestive System and More!

19 Mar

Fiber is a great supplement, specially now that so many people are  consuming the SAD diet (Standard American Diet), a diet that lacks fiber and many other nutrients.

Fiber is great for stabilizing blood sugar, it helps lower cholesterol, it prevents colon cancer, hemorrhoids, constipation, alleviates irritable bowel syndrome symptoms and studies show it may even help people lose weight!

In addition to taking a supplement make sure you include foods to your diet, which are high in fiber:

  • Whole grains
  • Fruits
  • Vegetables
  • Nuts
  • Brown rice
  • Seeds
  • Lentils
  • Beans

Remember… Eat Healthy, Be Happy!

Food of The Week: Brown Rice

6 Feb

Brown rice contrary to white rice contains all the fiber and nutrients. White rice is brown rice that has been processed, the outer bran is removed and with it most of the nutrients.

Brown rice helps control blood sugar. It is high in fiber and antioxidants. Contains vitamins B, K and E, magnesium, iron, calcium, niacin, selenium, manganese, potassium, zinc and protein. It is one of the most balanced foods.

Originally from Asia, now (rice) is the second most consumed grain in the world.

Brown rice is beneficial in diabetics, helps reduce excess fat and cholesterol and it is good for the immune, nervous and digestive systems.

Vegetable Brown Rice

(Serves 4)

  • 1 cup brown rice (soaked for at least 12 hours)
  • 1 carrot, diced
  • 1 bell pepper (red, green, orange or yellow), diced
  • 1 yellow onion, thinly sliced
  • 2 garlic cloves, peeled and minced
  • 2 celery stalks diced
  • 1 broccoli head, cut into small pieces
  • 2 baby bok choy, chopped
  • 1/2 cup tamari sauce
  • 2 tablespoons olive oil
  • 1 tablespoon sesame seed oil

Cook brown rice with 2 cups of water and a pinch of salt. Bring to a boil then reduce heat to simmer, cover and cook until liquid is absorbed.

Add garlic and onion to a large pan with olive oil. Sauté until onion is soft. Add carrot and sauté for 3 minutes. Add pepper, celery, broccoli, cook for another 5 minutes. Then add baby bok choy sauté for 2 minutes. Add rice and tamari sauce cook for 3 minutes and remove from heat. Add sesame seed oil and serve.